3 steps forward 2 steps back

Colin Kanavel

To get a new 3 rep max and get a horrible back pump from kettlebell deadlifts. When choosing your 1 rep max be conservative. And when finishing the program only add 5 to 20 lbs onto old maxes when running again. Don't recalculate your 1rm remember slow is fast.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Low Bar)

Box Squat (Barbell)

Overhead Press (Barbell)

Seated Overhead Press (Barbell)

Power Clean

Deadlift (Barbell)

Bench Press (Barbell)

Reverse Grip Bench

High Bar Squat (Barbell)

Wide Grip Pull-Up

Kettlebell Swing

Walk

Kettlebell Deadlift Tabata 20 Sec 10 Sec

Chin-Up (Bodyweight)

Dead Hang

1 reviews for 3 steps forward 2 steps back

Colin Kanavel